The A to K of Vitamins for Body Health

The A to K of vitamins for body is a practical guide to the nutrients that help normal energy production, immunity, bones, skin, eyes and blood health. Vitamins work as co-factors, antioxidants and building blocks in everyday body processes, so the right balance matters more than taking the biggest dose. Use this guide to understand the basics, then choose supplements to fill genuine gaps rather than replace a varied diet.

No supplement can be used as a substitute for a good diet - yet a good diet is not always enough. Environmental and lifestyle stresses can increase the need for vitamins for body function to a level that is hard to meet from food alone. Long-term nutrient depletion can affect health and may contribute to low energy, reduced vitality and other nutritional problems. Every bodily function depends on energy-producing chemical reactions in the cells, and these reactions need adequate vitamins, minerals, proteins, carbohydrates and essential fatty acids.

Pollution, dietary habits and lifestyle factors can make it difficult to receive all the nutrients you need from food alone. For many people, a well-chosen multivitamin and mineral formula can be a useful daily back-up to help ensure valuable nutrients are not missed.

In New Zealand we have a number of specific nutrients that are deficient in our soils. These include zinc, selenium and boron. When choosing a nutritional supplement, it is important to ensure this has been taken into consideration. A number of New Zealand manufacturers are aware of this, so ensure these vital nutrients are contained in their formulations. There are many supplements that provide their nutrients from a natural or plant based source, such as bee pollen, spirulina, chlorella, barley and wheat grass powder. These can provide readily absorbable nutrients in an easily assimilated form, although the daily serve may be much larger than a one-a-day multivitamin. Seek advice about nutritional supplements from someone experienced and qualified to help with your individual needs, especially when you are choosing for children, taking medicines or managing specific health goals.

Some of the reasons for taking supplements can be attributed to an unhealthy diet, poor lifestyle choices, soil depletion from over-worked lands, pollution and stress. As well as this, consuming anything containing tannin or caffeine for up to one hour after a meal or after taking nutritional supplements may interfere with nutrient absorption. This includes black and green tea, coffee, herb teas from green leaves such as peppermint, lemon verbena and raspberry leaf, anything containing cocoa or chocolate and drinks that have had caffeine added to them.

Many of us, even those who feel that they eat well, do not eat a balanced diet. On average almost 40 percent of calories we consume come from highly processed convenience or snack foods that are rich in fat and refined sugar. These foods contain few of the vitamins and minerals we need, and the body can use up important nutrients while processing highly refined foods. When buying foods, choose wholegrain varieties, preferably from an organic source where practical. This will help to ensure the valuable nutrients have not been refined away. Choose brightly coloured, in-season fruits and vegetables - the more highly coloured they are, the more antioxidants they usually contain.

Remember, variety is the spice of life.

Vitamin Types

Vitamin A - Supports eyesight, skin health and normal immune function. Natural sources of vitamin A include eggs, milk, apricots, carrots, spinach and sweet potatoes.

Vitamin B - Vitamin B includes B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. B vitamins help convert food into energy and support red blood cells as they carry oxygen around the body. Sources of vitamin B include whole grains such as wheat and oats, fish and seafood, leafy green vegetables, dairy products like milk and yoghurt, beans and peas.

Vitamin C - Supports gums, skin, connective tissue and normal immune function. Vitamin C is found in citrus fruits like oranges and also helps the body make collagen for wound healing. Foods rich in vitamin C include tomatoes, broccoli, cabbage, strawberries and other colourful fruit and vegetables.

Vitamin D - Helps strengthen bones and teeth by supporting calcium absorption. Food sources of vitamin D include fish, egg yolk, milk and other dairy products, while sunlight exposure also helps the body make vitamin D.

Vitamin E - Acts as an antioxidant and supports cell membrane and red blood cell health. Good sources of vitamin E include whole grains such as wheat and oats, leafy green vegetables, egg yolks, seeds and nuts.

Vitamin K - Helps maintain normal blood-clotting proteins and also supports bone health. Good sources of vitamin K include leafy green vegetables, dairy products like milk and yoghurt and pork.

You can view our range of vitamin supplements here

Frequently asked questions

What are vitamins for body health?

Vitamins for body health are essential nutrients that help normal growth, energy release, immune function, bones, skin, eyes and blood processes. They often act as co-factors, which means they help enzymes carry out everyday chemical reactions in your cells. A varied diet is the foundation, while supplements can help cover likely gaps when food intake, lifestyle or soil factors make needs harder to meet.

Can a multivitamin replace a good diet?

No, a multivitamin is best used as nutritional backup rather than a replacement for a good diet. Whole foods provide fibre, plant compounds and food structure that tablets cannot fully copy. Choose colourful vegetables, fruit, wholegrains, quality protein and healthy fats first, then use a formula to help fill sensible gaps.

Which vitamins help with energy?

B vitamins are closely involved in energy because they help convert food into usable cellular fuel. Vitamin C and minerals such as iron, magnesium and zinc also matter because energy pathways rely on several nutrients working together. Low energy can have many causes, so choose support based on your diet, lifestyle and individual needs.

Why are minerals like zinc and selenium mentioned in New Zealand?

Zinc and selenium are often mentioned in New Zealand because local soil patterns can affect how much of these minerals enters the food chain. These minerals support areas such as immune function, antioxidant defence, thyroid function and skin health. A good multivitamin and mineral formula made with local needs in mind may be helpful for everyday nutritional insurance.

Should vitamins be taken with food?

Many vitamins are best taken with food because meals can support comfort and absorption. Fat-soluble vitamins A, D, E and K are absorbed better when eaten with some dietary fat. Tea, coffee, cocoa and some high-tannin drinks may interfere with mineral absorption, so it can be sensible to separate them from supplement time.

What is the difference between food based and one a day supplements?

Food based supplements use ingredients such as greens, algae or other plant sources to provide nutrients in a familiar food matrix. One a day formulas are usually more concentrated, so they can be easier for people who want a simple daily routine. The better choice depends on dose, tolerance, budget and what nutrients you are actually trying to cover.

How do I choose the right vitamin supplement?

Choose a vitamin supplement by starting with your diet, age, lifestyle, health goals and any known nutrient gaps. Check the label for useful amounts of key nutrients rather than judging by the number of ingredients alone. Seek advice from an experienced practitioner or trained team member when you are pregnant, taking medication or choosing for a child.

Written by Leanne James. Originally published in M2 Magazine. Men's Issue M2.15